Beginners Weight Training Routine

Beginners weight training

Welcome to the beginners weight training routine, age and gender does not matter in weight training. If you set a goal, do the exercises properly and find ways to stay motivated and love what you do, weight training will grow on you, being as Dynamic as you can is what it's all about.

As a beginner starting out, everything is new and often a little intimidating for the first while. Entering a gym seeing new faces and looking at all the different machines and weight equipment can seem hopeless in learning how to use them all...

Most of us have been in this position, as we were beginners once  ourselvesthis article is going to help take a lot of guess-work out of weight training at this early stage.

Before we get too far along in the beginner’s weight training routine/article, most gyms have some rules and lifting etiquette, so...

§  Try to respect your gym and the people that you work out next to, replace plate weight’s, dumbbells, barbells, leaving each machine in the same state you founded it in.

§  Many beginners even intermediates make this common mistake, "leave personal things like watches, jewelry and especially cell phones in your locker or car". (You’re there, to have a focused work out, not chat, after all, you are paying for this time).

§  Respect the fact that many others in the gym are not beginners don’t tie up the machines or dumbbells by sitting and resting on them for extended periods, other athletes may need the use of the equipment also.

§  Don’t wear offensive colognes or perfumes at your gym, bring a towel if your training hard and sweating, to wipe-off the equipment as you’re finished.

§  If you see others using the equipment or the area you wish to, ask politely if you can work-in with them, you will probably find like anything, good manners get good results.

As a precaution: keep in mind as a beginner knew to weight training. Try to to be honest and realistic on exactly what your conditioning level is? obviously each person's body is their own, and only you know what you're conditioning level is.

I don't judge people one way or the other, If you're older, or you're not sure of your conditioning level. I encourage you to check with your health care provider and see what he or she has to say about starting a new weight training routine. 

Beginners Weight Training and Common Mistakes

Signs of lifting to heavy; lack of control in the exercise, repetition base is too low, (under 8 reps). Swinging and heaving the weight’s using momentum does not result in faster size and strength gains, but more commonly in injury.

Sometimes it’s the opposite for females: not using enough weight, being paranoid of becoming to muscular and losing your femininity, is unrealistic. This only happens if you’re on a serious drug program and lifting immense poundage’s, even then the size you gain would be very minimal.

Taking too long of rests well in excess of two minutes is counter productive. You want to rest between sets for one - two minutes, depending on your current level of conditioning. (Just don’t allow yourself to cool down between sets).

Or the opposite also pertains if you’re moving to the next set in less than 30 seconds this can also be counter productive, if your body is not given enough time to re-oxygenate and remove enough lactic acid to start the next set... fatigue may set-in to early.

Beginners weight training routine

Be aware in your beginners weight training routine of your rep and set ranges. Don’t try to move through the workout too quickly or too slow, keep a steady pace, challenge yourself and keep close tabs on your fatigue levels.

Often overlooked in a solid beginners weight training routine is:

The fact of the warm-up; this often sets the tone and energy levels for the workout. This also opens up the sweat glands, oxygenates the brain and readies the muscles and tendons for anaerobic training, to stay injury free and get the most from your workouts, never overlook its importance.

As beginners, I encourage you to focus mostly on free weight compound exercise movements. Meaning: two or muscles come into play to assist in the lift, more on this further down.

Breaking the body down into upper and lower:

As beginners splitting your workouts into upper body on one day, and lower, will probably give you the best results.

Let's Start Your Beginners Weight Training Routine Off With Monday...Upper Body

With flat barbell bench press for the Chest:

Perform your first set with half your normal weight for 10 repetitions to get the muscles and tendons of the chest and shoulders warmed up.


Sets 2

Repetitions 10 -12, with a weight that challenges you to get no more or less, than the reps mentioned.

Barbell bench press

Note: as with all upper and lower body exercises In any beginner's weight training routine keep in mind, if you begin to experience boredom in the 4th or 5th week: Mix the exercises up, e.g...

Start with shoulders or arms instead of chest, or start at the back of the work out and work to the front, or start in the middle and work out towards the other exercises listed.

To be dynamic is to continuously change and challenge yourself every day.  before long, you will see changes on your body you wouldn't have believed could happen and  before long - you will be graduating to the intermediate level.

Incline dumbbell presses:

Sets 1 - 2

Reps 10 - 12, adjust dumbbells as needed to stay in this rep and set range indicated.

Beginners incline dumbbell press

Flat bench DB flyes:

Sets 1 - 2

Reps 10 - 12, adjust dumbbell size to stay in this rep range.

Flat bench DB flyes

Upper arms the Biceps

Wide grip barbell curls:

Sets 2

Reps 10 - 12, adjust, bar/plate weight to stay in this rep range.

Wide grip barbell curls

Alternating Dumbbell hammer curls:

Sets 1- 2

Reps 8 - 10, adjusting dumbbells to stay in this rep range

Hammer curls

Rear of upper arms the Triceps

Triceps extensions (skull crushers):

Sets 1 -2

Reps 10 - 12, start light with this exercise because of its nature.

Beginners triceps extensions

Narrow grip bench press:

Sets 1 - 2

Reps 8 - 10, go slow and focus on the movement, not speed.

Narrow grip press beginners

Upper Back beginners weight training

Bent over barbell rows:

Sets 1 - 2

Reps 8 to 10, don’t lift excessively heavy, use good judgment and form.

Beginners  bent over barbell rows

LAT machine pull-down's:

Sets 1 - 2

Reps 8 - 10, this is an easier exercise, try to feel the muscles of (the upper back) working on each rep.

Beginner's LAT pull-down's

shoulder exercises

Seated dumbbell presses:

Sets 1 - 2 

Reps 8 - 10, use appropriately weighted dumbbells for your level, to acquire the given reps.

Seated dumbbell press

Note: keep in mind in the beginner's weight training routine as mentioned: when you begin to feel fatigue and weariness from the upper body exercises, it's time to consider tossing in the towel and calling it a night!

The repetitions and exercises are geared around compound movements. These are demanding in the beginning until you become conditioned, stay focused and always adjust the weight to your lifting level.

When you're first starting you may only want to attempt one set of each exercise around the 4 to 5 week mark, look to add another set to each of the exercises you feel strong in, and re-challenge yourself if you have questions,  contact me .

Also: this article does not cover core and abdominal training . This is beginners weight training specifically, but if you would like to know some beginner ab exercises follow the high–lighted link...

I would suggest if you want to train your core/midsection, I would do it on an alternate day from your weight training.

Have at least one day off between workouts. The muscles need this time to heal and recuperate for the next workout, the next workout will be when you’re ready.

If you would like to perform your next training session on Wednesday or Thursday, that’s fine.

If you’re a complete beginner two times a week if you’re serious about your intensity you should start to see noticeable body and strength gains even training twice a week from your continued effort over the next following months.

If you choose Thursday as your next workout day let’s focus on the lower body.

Before you start again, let’s spend 5 to 8 minutes warming up

Leg Day

As beginners, try not to fall into a rut like some do, by not training the lower body. The lower body is our only mode of transportation. It’s equally as important as any other upper body parts.

leg extensions leg day

Upper Legs, Rear Leg Biceps

Standing dumbbell stiff leg dead-lifts:

Sets 1 - 2

Reps 8 - 10, use light dumbbells to get the hamstring muscles get used to this exercise.

DB stiff legged deadlifts

lying leg curls:

Sets 1 - 2 

Reps 10 - 12 , adjust resistance to attain the desired amount of repetitions.

Illustrating lying leg curls

Fronts of upper legs, the quadriceps.

Smith machine squats:


Reps 10 - 12, set  resistance to be easily handled to attain the given repetitions in the beginning. Keep feet out slightly from the hips, 8 to 10 in. apart, lower to parallel with floor as shown.

Smith machine squats

leg extensions:

Sets 1 - 2

Rep 10 - 12 keep the resistance adjusted to challenge yourself, you should feel this exercise in the lower part of the quads.

Beginners leg extensions

Calf Exercises

Dumbbell calf raises

Standing calf raises:

Sets - 1

Reps 10 - 12, move through this exercise slowly keeping tension on the calf muscles, lowering all the way down for a nice stretch and pushing back up to feel your calf muscles flexing, this is an easy exercise and produces great calf muscle toning results.

Now it's time for a few days off to let everything rest and recuperate. Well done, prepare for next week.

Summarizing the beginners weight training routine:

A good beginners weight training routine also needs a healthy diet . Try to eat smaller meals of 4 or maybe 5 each day, mid-morning or mid-afternoon should only consist of a small, but healthy snack.

Also as a beginner stay hydrated, hard weight training workouts can be demanding on many levels of our bodies, often the afternoon doldrums and yawning can be curbed by staying hydrated.

If you drink only when you’re thirsty, especially when you’re working out, this is usually an indication that you’re re-hydrating too late.

As beginners it’s also recommended: before you start your beginners weight training routine: have a friend, or take a few photos of yourself in different positions, preferably in shorts/bathing suit, in a few different places with different lighting, write on these pictures, of the day you started.

Also include with these pictures what your plan was when you started and how you want to achieve your new physique goal. Every few months add something to this little journal or portfolio and re-modify your goal as time passes, if need be.

With your Beginner’s weight training routine, it almost doesn’t matter what you do as long you apply some effort in the gym two or three times a week. You are going to see substantial changes. So... good luck and keep at it. And always, feel free to come visit us and ask questions here at Dynamic Weight DWT

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